Why Strength Training Is Essential at Every Age
Strength training is a type of physical exercise that uses resistance to induce muscular contraction, building strength, anaerobic endurance, and muscle size. The biggest misconception is that only certain types of people can do it; however—and I cannot stress this enough–everyone can partake, and benefit. It does not discriminate against gender, age, experience, etc. Matter of fact, the beauty of it lies in the ability to tailor a regimen, so that each individual can get the most out of it.
First, it is important to have a clear understanding that your stage in life will dictate the various benefits you will experience from strength training.
| Age | Recommended Activities | Benefits |
| 6-12 | bodyweight exercises, light resistance
emphasis on technique, variety, and fun |
neuromuscular coordination, motor control, bone density for growing bones, healthy posture, joint development |
| 13-18 | bodyweight, free-weights, machines
emphasis on form, recovery, and balanced development |
Increases muscle strength and power, reduces injury risk, improves body composition and metabolism, enhances mental health |
| 19-35 |
|
Maximizes peak muscle and bone density, improves athletic performance and work capacity, enhances insulin sensitivity and cardiovascular health |
| 36-50 |
emphasis on efficiency, joint health, and recovery |
Slows sarcopenia (age-related muscle loss), preserves metabolism, prevents fat gain, reduces chronic pain, improves posture, supports hormones and stress management |
| 51-65 |
emphasis on joint safety |
Preserves muscle, bone density, and joint integrity, improves balance, reducing risk of fall, enhances glucose control and cardiovascular health, maintains independence and confidence |
| 65+ | Low / moderate load resistance: sit-to-stand, carries, step-ups, grip training
emphasis on consistency and supervision |
Slows or reverses sarcopenia (age-related loss of muscle tissue), improves ability to perform daily tasks, reduces risk of fall and/or fracture, enhances cognitive function and quality of life |
Strength training is good for EVERYONE! What matters most is tailoring an activity to meet us where we are right now!
